58 días y 500 horas de formación para profesores de hatha, ashtanga-vinyasa y yoga aéreo en Rishikesh, India

Certification

Students who complete the training are eligible to register with Yoga Alliance as Registered Yoga Teachers (RYT®).

About the training

In this transformative course, you cover in-depth knowledge with the best yoga teachers of Rishikesh of traditional Hatha yoga, Iyengar, Ashtanga-Vinyasa, teaching practice, teaching methodology, asanas alignment, asanas adjustments, breathing techniques, and Pranayama, shatkarma, yoga asana's anatomy, Indian yoga philosophy, meditation, mantra chanting and Aerial-Silk yoga and yoga Nidra. The course is suitable for beginners to Advance levels students, and it will fully prepare students for their yoga teaching career or self-growth.

The class size is very small from 15-18 students so teachers and students can communicate and focus. The 500-hour yoga and 85-hour Aerial-Silk yoga teacher training is an advanced-level teacher training course. The program will give you in-depth knowledge of the history and origin of yoga asanas and yoga philosophy. The 500-hour yoga and 85-hour Aerial-Silk yoga teacher training is designed to cultivate your skills and knowledge in yoga at an advanced level and evolve your teaching style. This advanced-level teacher training course is a two-month program that is divided into two levels.

The first level of 24 days focuses on the foundational 200-hour module followed by 28 days of intensive 300-hour training next month. The program allows students to dive deep and experience yoga from different dimensions. Delve deep into the philosophy of yoga through the Yoga Sutra of Patanjali, Bhagwad Geeta, and other yoga texts with this advanced yoga teacher training program. You can practice multi-style yoga here such as Hatha, Iyengar Ashtanga, Vinyasa Flow Yoga, and Aerial-Silk Yoga. Discover the powerful Sanskrit and Vedic Mantras and how chanting them invokes inner peace and calm.

The advanced learning of Yoga Nidra helps you beat stress and anxiety. The course gives you a chance to open the doorways to mental peace and inner freedom with Satsangs. Learn to modify asanas to suit particular needs through adjustments and alignment sessions in this two-month program. At the center, they always advocate small batches to promote student-teacher interactions and enhance the learning experience.

Benefits

This Combo course of 500-hour yoga and 85-hour Aerial-Silk yoga teacher training in Rishikesh, India can be for those who are in search of eternal peace and harmony. This advanced yoga program contained all levels of yogic practices and teachings. The course aimed at offering a thorough understanding of the principles of yoga, asana, pranayama, yoga therapy, meditation, and so on. Students can experience transformation with the practice of different forms of yoga such as Ashtanga, Raja, Kundalini, Karma, and Bhakti yoga.

In the training, you will learn so many new teaching technique options. This is an intensive 58-day course, designed to deepen and advance your existing knowledge of yoga. Adi Yoga Ashram invites you to grow your teaching style and connect to yourself on a deeper level. All the students who complete this yoga teacher training course can teach yoga to advanced students and spread the essence of yoga worldwide.

Why choose Adi Yoga Ashram?

Adi Yoga Ashram in Rishikesh offers you everything that a Sadhak (a dedicated practitioner) needs to fulfill his quest for knowledge. A sacred ambiance, a disciplined life, a routine of activities, dedicated learning time, and specific and intensive teacher training are only a part of what you get from their yoga school in Rishikesh, India. When you opt for this 500-hour yoga and 85-hour Aerial-Silk yoga teacher training, in India, they offer you an environment for skillful learning from the best yoga teachers and gurus in Rishikesh.

This training course is designed to keep in mind the broader view of yoga, including yoga, Aerial Silk, philosophy, meditation, anatomy, kriya, pranayama, and the art of teaching. Their main focus is to imbibe yoga in your daily life. The training is not just a preparation for you to become a yoga instructor but an exploration of the self.

This course allows you to walk an inward journey realizing who you are and what you are meant to be here for. Adi Yoga Ashram curriculum takes you through the essential elements required to deepen and enrich your yoga practice and to teach students with confidence. Their expert team of teachers will guide you through the fundamental stages of leading a class to teach with ease and confidence.

Prerequisites

• Dedication and discipline
• The consumption of meat, fish, eggs, alcohol, tobacco, and drugs is prohibited on the school premises
• Nudity is strictly prohibited
• Recommended readings before the course (Note: after paying the advance deposit school will provide basic study material PDF as a preparation for the course)

A. 200-hour course overview (1st Month of the course (3rd to 23rd ))

1. Mantra chanting

A mantra is made up of specific sounds and vibrations that ancient yogis and seers received after years of dedication and disciplined spiritual practice. The effects of mantras are on a physical, mental, and spiritual level. There are a variety of mantras for various specific purposes. In this course, you will be learning the following mantras:

• Om Asato Maa Sadgamaya
• Aum Namah Shivaya
• Aum Sarveshaam Svsatir-Bhavatu
• Aum Sarve Bhavantu Sukhinah
• Gayatri Mantra
• Aum Asato Maa Sadgamaya
• Aum Brahmarpanam
• Tvameva mata ca pita Tvameva
• Om Tryambakam Yajamahe
• Om sahana Vavatu
• Yogena Cittasya

2. Ashtanga - Vinyasa yoga postures

You will gain extensive knowledge of yoga postures and increase your strength, flexibility, and discipline.

• Ashtanga yoga and introduction
• History of Ashtanga yoga
• Awakening of the inner fire
• Bandhas and their application
• Eight limbs of yoga
• Drishti (focused attention)
• Cleansing and purification
• Creating a sacred practice space
• Use of yoga props and instruments
• Sun salutations A and B (week one)
• Standing series (week two)
• Sitting series (week three)
• Finishing series (week three)
• Teaching practices (traditional as well as Mysore style - week)

Following are the postures to be taught

• Padangustasana or big toes posture
• Pada Hastasana or hand-under-foot posture
• Utthita trikonasana or triangle posture (A and B)
• Utthita Parsvakonasana or extended side angle pose (A and B)
• Prasarita padottanasana or intense wide leg stretch (A, B, C, and D)
• Pārśvottānāsana or intense side stretch posture
• Utthita hasta pādāṅguṣṭāsana or hand-to-big-toe posture
• Ardha buddha padmottānāsana or half-bound lotus forward bend
• Utkatāsana or fierce pose
• Vīrabhadrāsana or warrior pose (A and B)
• Dandasana or staff pose
• Paścimattānāsana or intense west stretch or sitting forward bend
• Pūrvattanāsana or intense east stretch
• Ardha Baddha Padma paścimattānāsana or half-bound lotus forward bend
• Tiryaṅgmukha ekapāda paścimattānāsana or reverse the leg, one leg intense stretch
• Jānuśīrṣāsana or head-to-knee pose
• Marīcāsana or sage marichi pose
• Nāvāsana or boat pose
• Bhujapīḍāsana or shoulder pressure pose
• Kūrmāsana or tortoise pose
• Supta kūrmāsana or sleeping tortoise
• Garbha piṇḍāsana or embryo posture
• Kukkuṭāsana or rooster posture
• Baddha konāsana or bound angle pose
• Upaviṣṭha konāsana or seated angle posture
• Supta konāsana or lying down angle posture
• Supta pādāṅguṣṭāsana or reclining big toe posture
• Ubhaya pādāṅguṣṭāsana or both big toes posture
• Ūrdhva Mukha paścimattānāsana or upward-facing full forward bend
• Setu bandhāsana or bridge posture

Finishing postures

• Ūrdhva dhanurāsana or upward bow posture
• Salaṁba sarvāṅgāsana or shoulder stand posture
• Halāsana or plow posture
• Karṇa pīḍāsana or ear pressure posture
• Ūrdhva padmāsana or upward lotus
• Piṇḍāsana or embryo posture
• Matsyāsana or fish posture
• Uttāna pādāsana or extended leg posture
• Cakrāsana or wheel posture
• Sirsasana or headstand
• Baddha padmāsana or sealed lotus pose
• Yoga mudra or sealed yoga posture
• Padmasana or lotus posture
• Utpluthih or uprooting posture
• Savasana or corpse pose

3. Hatha yoga course syllabus

The word Haṭha literally means force and thus alludes to a system of physical techniques. In India, Hatha yoga is associated with popular tradition.

• Pawanmuktasana series 1
• Pawanmuktasana series 2
• Pawanmuktasana series 3
• Surya Namaskar (sun salutation)
• Chandra Namaskar (moon salutation)
• Tadasana (palm tree pose)
• Triyak tadasana (swaying palm tree pose)
• Trikonasana (triangle pose)
• Parivirtatrikon asana - revolving triangle pose
• Uttkatasana - chair pose
• Virbhdrasana 1 - warrior 1
• Virbhdrasana 2 - warrior 2
• Virbhdrasana 3 - warrior 3
• Ardha Chandrasana - half moon pose
• Vriksasana - tree pose
• Parvatasana - mountain pose
• Adho mukha svanasana - downward facing dog
• Kati Chakrasana - waist rotating pose
• Malasana - squatted yoga pose
• Garudasana - eagle pose
• Baddha Konasana - bound angle pose
• Rajkapoot asana - pigeon pose
• Bhujanghasana - cobra pose
• Urdhva Mukha Svanasana - Upward-facing dog
• Matsyasana
• Setu Bhandasana
• Utrasana
• Dhanurasana
• Salabhasana
• Supta Virasana - reclining hero pose
• Virasana - hero pose
• Vajrasana - thunderbolt
• Gomukhasana
• Balasana
• Dandasana
• Ardha Matsyendrasana

4. Pranayama (breathing practices)

Pranayama is an ancient yogic breathing technique that is used as preparation for meditation and is a vital aspect of practicing yoga. It improves the respiratory system and purifies the body and mind.

• Breath and its importance
• Prana and its meaning
• What is pranayama?
• Breath and its connection with the prana
• Pranayama; importance and benefits
• Preparation for breathing
• Aspects of breathing
• Activation of nostrils
• The flow of breath in five elements
• How does the flow of Prana take place?
• Breath retention
• Sitting positions for practices
• Breathing techniques
• Diaphragmatic breathing
• Thoracic breathing
• Clavicular breathing
• Yogic breathing
• Surya Bhedi Pranayama
• Chandra Bhedi Pranayama
• Nadi Shodhana Pranayama
• Sheetali Pranayama
• Sheetkari Pranayama
• Bhastrika Pranayama
• Bhramari Pranayama
• Murcha Pranayama
• Ujjayi Pranayama

5. Mudra (yoga gestures)

The practice of Mudra hand gestures is an ancient facet of yoga. Performing gestures affects the energy flow of the body and can change a person's spiritual and mental characteristics.

• Jnana mudra
• Chin mudra
• Yoni mudra
• Bhairava mudra
• Shambhavi mudra
• Nasikagra
• Khechari

6. Bandhas (energy lock)

The practice of Bandhas expands the lung capacity and breathing capabilities during yoga. It also strengthens the entire body from the inside out.

• Preparation
• Uddiyana
• Jalandhar
• Mula Bandha
• Maha Bandha

7. Yoga cleansing (Shatkarma)

Yogic cleansing exercises are important to learn how to incorporate your breath and meditate properly during the physical aspects of yoga. It also removes the blockages in the energy channels.

• Jalaneti Satkarma (Nasal cleansing with salty water)
• Rubber Neti (Nasal cleansing with a rubber string)
• Agnisar Kriya

8. Meditation (Dhyana)

Meditation is a systematic practice that promotes physical, mental, and emotional tranquillity with the purpose of reaching Samadhi (self-realization).

• Meditation: history and introduction
• Preparation for meditation
• What meditation is and what it is not
• Aim and objectives of meditation
• Sitting position
• Breathing awareness meditation
• AUM Mantra meditation
• Trataka
• Dynamic meditation
• Walking meditation
• Japa meditation
• Mantra chanting meditation
• Ajapa meditation
• Tips for developing concentration
• Yoga Nidra (psychic sleep)
• Basic relaxation
• Full body relaxation
• Sound healing meditation

9. Anatomy and physiology (Sharir Vijnan)

Proper understanding of the physical body will help to prevent injury before, during, and after practice. There are two kinds of yoga anatomy: physical and spiritual. Understanding both types is needed.

• Physical anatomy
• Introduction to the body and body structure
• Different body planes
• Anatomical movements
• Bones of the skull
• Cervical vertebrae
• Shoulder girdle, arm bones, and pelvic region
• Spine deformities
• Lower extremities
• Tendons and ligaments
• Respiratory system
• Muscular system
• Nervous system

10. Yoga philosophy (Yoga Darshana)

Yoga philosophy is the foundation of your yoga practice and is the key to earning yogic strength. Through the path of Vedanta Philosophy, you will establish a solid, well-rounded yoga practice.

Patanjali Yoga Sutras

• Introduction to the Himalayan tradition of yoga
• Introduction to the different Indian philosophy
• History of yoga
• Yoga Sutra of Patanjali
• Types of yoga
• Eight limbs of yoga
• Yamas and Niyamas (ethics of yoga)
• Philosophy of asana
• Concentration and its power
• Four aspects of the mind
• How to control the mind
• Samadhi and the goal of yoga
• Introduction to Bhagavad Gita
• Chakras
• Kundalini
• Science of Karma
• Indian culture and spirituality

12. Alignment

• Understanding Alignment
• Role in daily practice
• Importance aspects of alignment
• Decreasing the risk of injuries
• Increase movement in joints
• Alignment based on different body regions
• Upper and lower limb alignment
• Alignment of the torso - thorax - abdomen and pelvis region
• Head and neck alignment
• Alignment of the spine
• Basic alignment postures
• How to make the body feel at ease
• Finding the balance between mind and body

13. Teaching practice (Adhyapanam)

Students will take turns practicing their teaching skills by performing in front of their peers and teachers.

• Demonstration
• Alignment
• Instructions

14. Teaching methodology

A yoga teacher should efficiently perform the practical applications of class planning and preparation. You will learn how to create a positive and peaceful class environment for an enjoyable and transformative experience.

• Positive and conscious communication
• Friendship and trust
• Time management
• Qualities of a teacher
• Principles of demonstrating, observing, assisting, and correcting
• Use of voice in class
• Mental and emotional preparation for teaching
• Class preparation
• Step-by-step class structure planning

15. Assessments are based on

You will take turns practicing your teaching skills by performing in front of your peers and teachers.

• Written-test
• Teaching practice
• Attendance
• Performance
• Behavior during the course

1st Month Daily Schedule

• 05:00 Morning bell
• 05:30-07:00 Traditional Hatha yoga practice & teaching practice
• 07:00-08:00 Pranayama, Breathwork & Shatkarma practice & teaching practice
• 08:00-09:00 Meditation, Chanting & Yoga Nidra & teaching practice
• 09:00 Breakfast
• 10:30-11:30 Yoga Anatomy
• 11:30-12:30 Self-study and practice
• 13:00 Lunch
• 15:00-16:00 Indian yoga philosophy
• 16:00-17:30 Ashtanga-Vinyasa yoga and teaching practice
• 17:45-18:45 Self-study and practice
• 19:00 Dinner
• 21:00 Lights off

85-Hour Aerial-Silk Yoga (1st Month of the course (24th-2nd of next month)

Aerial yoga asana combines traditional yoga poses with the support of a fabric hammock. It enhances flexibility, strength, and balance while adding a fun and dynamic element to the practice.

• Aerial Sukhasana (Easy pose / Decent Pose)
• Aerial Ardha Uttanasana (Half Forward Bend)
• Aerial Utthita Ardha Uttanasana (Flat Back)
• Aerial Ekapada Ardha Parsvuttanasana (One Leg Lifted / Crunch Together)
• Aerial Veerbhadra Asana 3rd (Warrior Pose 3rd)
• Aerial Alanasana (Lunge Pose)
• Aerial Veerbhadra asana 2nd (Warrior Pose 2nd)
• Aerial Utthita Parsavkonasana (Side angle Pose)
• Aerial Viprita Veerbhadra (Warrior Pose Variation)
• Aerial Utthita Hasta Padangusthan (Big Toe Pose)
• Aerial Parivartit Utthita Hasta
• Aerial Parshvottan Asana (Pyramid Pose)
• Aerial Ardha Chandrasana (Half Moon Pose)
• Aerial Hanumanasana (Full Spilt)
• Aerial Nauka Asana (Boat Pose)
• Aerial Tadh Asana (Mountain pose / Standing Pose)
• Aerial Tree Pose (Vriksha Asana)
• Aerial Bandhkonasana (Butterfly Pose)
• Aerial Drop- Badhakan Asana (Inverted Butterfly Pose)
• Aerial Chaturbhuj Asana (Square Pose)
• Aerial Vipareet Asavsanchal Asana (Reversed Lunge)
• Aerial Shav Asana (Corpse Pose)
• Aerial Dhanu Baan Asana (Bow & Arrow Pose)
• Aerial Sarvang Asana (Shoulder Stand)
• Aerial Kati Chakra Asana (Spinal Twist)
• Aerial Ardh Chandra Asana-2 (Hal Moon Pose-2)
• Aerial Utkatasana (Chair Pose)
• Aerial Ustraasana (Camel Pose)
• Aerial Chakraasana (Wheel Pose)
• Aerial Dhanurasana (Bow Pose)
• Aerial Hasthouttan Asana (Raised Arm Back Arch)
• Aerial Viman Asana (Aeroplane)
• Aerial Natraj Asana (Lord Shiva Pose / Dancer Pose)
• Aerial Santulan Asana (Balancing Pose)
• Aerial Phalakasana (Plank Pose)
• Aerial Hanuman Asana (Full Split Pose)
• Aerial Anjanenye Asana (Low/ Deep Lunge)
• Aerial Kapotasana (Pigeon Pose)
• Aerial Balaasana (Child Pose)
• Aerial Balaasana (Child Pose- Lifted Hip)
• Aerial Marjariasana (Cat & Cow Pose)
• Aerial Bhujangasana (Cobra Pose)
• Aerial Supt Vajraasana (Reclined Thunderbolt Pose)
• Aerial Uttanasana (Forward Bending Pose)
• Aerial Trikin Asana (Triangle Pose)
• Aerial Aadhomukha Svan Asana (Downward Facing Dog)
• Aerial Bakasana (Crow Pose)
• Aerial Salabh Asana (Locust Pose)
• Aerial Vrischikasana (Scorpion Pose)
• Aerial Ekpada Prapadh Asana (Single Foot Sitting)
• Aerial Ekpada Prapadh Asana (Single Foot Sitting)
• Aerial Sarvangh Asana (Shoulder Stand)
• Aerial Viparit Badhkon Asana (Reversed Butterfly Pose)
• Aerial Teikon Asana (Front Split)
• Aerial Ballerina Pose
• Aerial Inversion (Upside down)
• Aerial Reversed Trikonasana
• Aerial Shirshasana (Head Stand)
• Aerial Urdhva Mukha Svanasana (Upward Facing Dog)
• Aerial Malaasana
• Aerial Flip Locust
• Aerial Superhero
• Aerial Butterfly Pose
• Aerial Padmasana (Lotus Pose)
• Aerial Sakandasana (Wide-Legged Squad)
• Sequencing for beginners
• Additional Posture Covered During 85 Hour
• Aerial Anjanenye Asana (Low/ Deep Lunge)
• Aerial Kapotasana (Pigeon Pose)
• Aerial Balaasana (Child Pose)
• Aerial Balaasana (Child Pose- Lifted Hip)
• Aerial Marjariasana (Cat & Cow Pose)
• Aerial Bhujangasana (Cobra Pose)
• Aerial Supt Vajraasana (Reclined Thunderbolt Pose)
• Aerial Uttanasana (Forward Bending Pose)
• Aerial Trikin Asana (Triangle Pose)
• Aerial Aadhomukha Svan Asana (Downward Facing Dog)
• Aerial Bakasana (Crow Pose)
• Aerial Salabh Asana (Locust Pose)
• Aerial Vrischikasana (Scorpion Pose)
• Aerial Ekpada Prapadh Asana (Single Foot Sitting)
• Aerial Ekpada Prapadh Asana (Single Foot Sitting)
• Aerial Sarvangh Asana (Shoulder Stand)
• Aerial Viparit Badhkon Asana (Reversed Butterfly Pose)
• Aerial Teikon Asana (Front Split)
• Aerial Ballerina Pose
• Aerial Inversion (Upside down)
• Aerial Reversed Trikonasana
• Aerial Shirshasana (Head Stand)
• Aerial Urdhva Mukha Svanasana (Upward Facing Dog)
• Aerial Malaasana
• Aerial Flip Locust
• Aerial Superhero
• Aerial Sea Horse Pose
• Aerial Padmasana (Lotus Pose)
• Aerial Sakandasana (Wide-Legged Squad)
• Sequencing for beginners
• Sequencing for intermediate-level
• Aerial Yoga Theory
• An aerial yoga theory class provides an overview of the principles and concepts underlying aerial yoga practice. It covers safety, equipment, alignment, and modifications.
• The terminology of Aerial yoga
• The main principles of Aerial yoga
• What needs to be taken care of in aerial yoga class
• Aerial hammock for yoga, types, preparation, and its function
• How to use an Aerial yoga hammock in different variations
• Adjustment of high and position of student
• The difference between Aerial yoga and circus aerial acrobatic
• Movement in Aerial yoga
• Which Preparation and body opening are required for Aerial yoga
• Principle of Aerial Yoga
• Safety techniques, and precautions in Aerial yoga
• First aid by injury in Aerial class
• Warm-up and joint preparation in aerial yoga
• Therapeutic aspects of Aerial yoga
• Contraindications for an aerial yoga class
• Principles of Hanging
• Shoulder in hanging, engagement, and hanging from the legs
• Balancing in Aerial yoga
• Additional Topics Covered During 85-Hour
• Teaching methodology of Aerial yoga
• Creating your Aerial Yoga Class
• Progressing in training
• Injury management in aerial class
• Basics of Aerial Yoga Practice
• Straddle inversions
• Floor locks
• Aerial progression
• Conditioning
• Climbing
• Wraps

85 Hour Aerial-Silk Schedule

• 05:00 Morning bell
• 06:30-07:30 Warm up and Hatha yoga practice
• 07:30-08:30 Core strengthing practice
• 08:30-09:00 Relaxing time
• 09:00 Breakfast
• 11:30-14:00 Aerial-Silk yoga practice
• 14:10 Lunch
• 16:00-18:30 Aerial yoga teaching and practice
• 18:30-19:00 Self-study and practice
• 19:00 Dinner
• 21:00 Lights off

B. 300-hour course overview (2nd Month of the Course (3rd to 26th))

1. Recitation of sacred sound (mantra chanting)

• Om Asato Maa Sadgamaya (mantra from Upanishad)
• Tvameva mata ca pita Tvameva (Sloka on gods)
• Om Tryambakam Yajamahe (mantra on lord shiva)
• Om sahana vavatu (mantra from Upanishad)
• Guru Brahma Guru Vishnu Gurudevo maheshwara (Guru stotram)
• Yogena Cittasya (Sloka on sage Patanjali)
• Hare Rama, Hare Krishna (Maha mantra)

2. Yoga postures (asana)

• Ashtanga Vinyasa yoga course syllabus
• Surya Namaskar A
• Surya Namaskar b

3. Full primary series

• 1. Padangusthasana
• 2. Padahasthasana
• 3. Utthita Trikonasana
• 4. Parivrtta Trikonasana
• 5. Utthita Parsvakonasana
• 6. Parivrtta Parsvakonasana
• 7. Prasarita Padottanasana A B C and D
• 8. Parsvottanasana
• 9. Eka Pada Padangusthasana A B C and D
• 10. Ardha Baddha Padmottanasana
• 11. Utkatasana
• 12. Virabhadrasana A and B
• 13. Dandasana
• 14. Paschimottanasana A B C and D
• 15. Purvattanasana
• 16. Ardha Baddha Padma Uttanasana
• 17. Triang Mukaikapada Pashimottanasana
• 18. Janu Sirsasana A B and C
• 19. Marichyasana A B C and D
• 20. Navasana
• 21. Bhujapidasana
• 22. Kurmasana
• 23. Supta Kurmasana
• 24. Garbha Pindasana
• 25. Kukkutasana
• 26. Baddha Konasana A and B
• 27. Konasana
• 28. Upavishta Konasana
• 29. Supta Konasana
• 30. Supta Padangusthasana A and B
• 31. Ubhaya Padanghusthasana
• 32. Urdhva Mukha Pashimottanasana
• 33. Setu Bandhasana
• 34. Urdhva Dhanurasana
• 35. Salamba Sarvangasana
• 36. Halasana
• 37. Karnapidasana
• 38. Urdhva Pindasana
• 39. Matsyasana
• 40. Urdhva Padmasana
• 41. Sirsasana
• 42. Urdhva Dandasana
• 43. Baddha Padmasana
• 44. Yogimudra
• 45. Uplutih
• 46. Savasana

4. Hatha yoga course syllabus

• 1. Pawanmuktasana series 1
• 2. Pawanmuktasana serie 2
• 3. Pawanmuktasana series 3
• 4. Surya Namaskar (sun salutation)
• 5. Chandra Namaskar (moon salutation)
• 6. Tadasana (palm tree pose)
• 7. Triyak tadasana (swaying palm tree pose)
• 8. Trikonasana (triangle pose)
• 9. Parivirtatrikon asana – revolving triangle pose
• 10. Uttkatasana –chair pose
• 11. Virbhdrasana 1 -warrior 1
• 12. Virbhdrasana 2 -warrior 2
• 13. Virbhdrasana 3 -warrior 3
• 14. Ardha Chandrasana- Half moon pose
• 15. Vriksasana – tree pose
• 16. Parvatasana – mountain pose
• 17. Adho mukha svanasana – downward facing dog
• 18. Kati chakrasana – waist rotating pose
• 19. Malasana – squatted yoga pose
• 20. Garudasana – eagle pose
• 21. Baddha Konasana- bound angle pose
• 22. Rajkapoot asana – pegion pose
• 23. Bhujanghasana – cobra pose
• 24. Urdhva mukha svanasana - upward-facing dog
• 25. Matsyasana
• 26. Setu Bhandasana
• 27. Utrasana
• 28. Dhanurasana
• 29. Salabhasana
• 30. Supta Virasana - reclining hero pose
• 31. Virasana - hero pose
• 32. Vajrasana - thunderbolt
• 33. Gomukhasana
• 34. Balasana
• 35. Dandasana
• 36. Ardha Matsyendrasana

5. Pranayama (breathing practices)

Pranayama is an ancient yogic breathing technique that is used as preparation for meditation and is a vital aspect of practicing yoga. It improves the respiratory system and purifies the body and mind.

Week 1

• Introduction of pranayama, benefits of pranayama, general guidelines
• Clavicular, thoracic, and diaphragmatic breathing (yogic breathing)
• Ujjayi
• Bhastrika
• Kapalbhati
• Nadi - Sodhana
• Bhramari
• Surya - Bhedi and Chandra - Bhedi
• Sheetali and Sheetkari

6. Mudra (yoga gestures)

The practice of mudra hand gestures is an ancient facet of yoga. Performing gestures affects the energy flow of the body and can change a person's spiritual and mental characteristics.

• Jnana mudra
• Chin mudra
• Yoni mudra
• Bhairava mudra
• Shambhavi mudra
• Nasikagra
• Khechari

7. Bandhas (energy lock)

The practice of bandhas expands lung capacity and breathing capabilities during yoga. It also strengthens the entire body from the inside out.

• Preparation
• Uddiyana
• Jalandhar
• Mula and Maha bandha teaching
• Teaching
• Doubts

8. Meditation (dhyana)

Meditation is a systematic practice that promotes physical, mental, and emotional tranquility to reach Samadhi (self-realization).

• Introduction to meditation
• Breathing awareness meditation
• Om or Mantra meditation
• Trataka
• Dynamic meditation
• Tips for developing concertation
• Silence practice
• Ajapa Japa
• Antar Mouna

9. Yoga Nidra (psychic sleep)

When a yoga practitioner moves through the various internal states of Yoga Nidra, a profound experience of relaxation occurs. This is called "Turiya," a sensation of pure bliss.

• Basic Relaxation
• Tension Relaxation
• Full body relaxation

10. Yoga cleansing (shatkarma)

Yogic cleansing exercises are important to learn how to incorporate your breath and meditate properly during the physical aspects of yoga. It also removes the blockages in the energy channels.

• Jalaneti Satkarma (nasal cleansing with salty water)
• Rubber neti (nasal cleansing with a rubber string)
• Bhasti
• Agnisar Kriya

11. Anatomy and physiology (sharir vijnan)

Proper understanding of the physical body will help to prevent injury before, during, and after practice. There are two kinds of yoga anatomy: physical and spiritual. Understanding both types is needed.

• Digestive system
• Respiratory system
• Circulatory system
• Nervous system
• Endocrine system
• Organs
• Bodily systems
• Nadis
• Chakras
• Muscular system
• Skeletal system
• Muscle function according to joint movement
• Anatomy of breathing, inversions, and savasana

12. Yoga philosophy (yoga darshana)

Yoga philosophy is the foundation of the yoga practice and is the key to earning yogic strength. Through the path of Vedanta Philosophy, you will establish a solid, well-rounded yoga practice.

13. Patanjali Yoga Sutras

a. Week 1

• Introduction to the Himalayan tradition of yoga
• Introduction to the different Indian philosophy
• History of yoga
• Yoga Sutra of Patanjali
• Types of Yoga

b. Week 2

• Eight limbs of yoga
• Yamas and Niyamas (ethics of yoga)
• Philosophy of asana
• Concentration and its power

c. Week 3

• Four aspects of the mind
• How to control the mind
• Samadhi and the goal of yoga
• Introduction to Bhagawat Geeta

d. Week 4

• Chakras
• Kundalini
• Science of karma
• Indian culture and spirituality

14. Teaching practice (adhyapanam)

Students will take turns practicing their teaching skills by performing in front of their peers and teachers.

• Demonstration
• Alignment
• Instructions

15. Teaching methodology

A yoga teacher should efficiently perform the practical applications of class planning and preparation. Students will learn how to create a positive and peaceful class environment for an enjoyable and transformative experience.

• Positive and conscious communication
• Friendship and trust
• Time management
• Qualities of a teacher
• Principles of demonstrating, observation, assisting, correcting
• Use of voice in class
• Mental and emotional preparation for teaching
• Class preparation
• Step-by-step class structure planning

16. Assessments are based on:

Students will take turns practicing their teaching skills by performing in front of their peers and teachers.

• Written test
• Oral test
• Attendance
• Performance
• Behavior

2nd Month Daily Schedule

• 05:00 Morning bell
• 05:30-07:00 Traditional Hatha yoga practice / Yin Yoga (Once a week) and teaching practice
• 07:00-08:30 Pranayama, Breathwork and Shatkarma practice and teaching practice
• 08:30-09:30 Meditation, Chanting, and Yoga Nidra and teaching practice
• 09:30 Breakfast
• 10:30-11:30 Yoga Anatomy
• 11:30-12:30 Alignment- adjustment and teaching methodology
• 13:00 Lunch
• 15:00-16:00 Indian Yoga Philosophy
• 16:00-17:30 Ashtanga-Vinyasa yoga and teaching practice
• 17:45-18:45 Bandha-Mudra and Kriya Practice
• 19:00 Dinner
• 21:00 Lights off